Side and Front In Out
Seated leaning back on the hands, the knees tuck straight in and out, then in toward one side and out, alternating the two.
How to do it
Setup
Seated on the floor leaning back, hands on the floor or a low support beside the hips, legs long and hovering.
Steps
- Draw both knees straight in to the chest and push them out.
- Draw them in again toward one side, then out.
- Alternate front and side tucks, feet off the floor.
Common mistakes
Turning the shoulders on the side tucks: the hips turn, the chest faces forward. Letting the feet rest on the floor: keep them hovering. Rounding back onto the elbows: stay up on straight arms.
Breathing
Exhale drawing the knees in, inhale extending.
